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TopRecommendation of sports and exercise to start as a hobbyWhat are the benefits of swimming? Get a healthier body

What are the benefits of swimming? Get a healthier body

Recommendation of sports and exercise to start as a hobby

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Swimming uses muscles that are rarely used in daily life, so you can expect a different exercise effect than on land.

If you're worried about your body shape and want to lose weight but don't want to exercise in front of other people, then go for a swim! Even if you are hesitant about swimming, you can start by just getting into the water and walking. You will want to continue exercising if you feel the joy of being able to use the properties of water to perform movements that were difficult on land, and if you feel your body tightening up.

In addition to improving physical strength and dieting, we will introduce the effects of swimming that can feel the connection to health from various aspects.

Diet effect expected from swimming

Swimming combines elements of both cardio and strength training.

It can be said that it is a very effective event for dieting because you can build muscle strength by using the characteristics of water and you can expect to burn fat by continuing to move.

By using buoyancy, the burden on the body is less than on land, so there is less risk of injury due to overweight.

You can do it at your own pace regardless of your age, degree of obesity, or whether you have experience in sports.

Increased muscle strength and increased basal metabolism

Swimming puts stress on the body due to water pressure. Even standing against the flow of water can be painful at first. Swimming against the resistance of water, which is not experienced in daily life, makes it easier to use muscles that are not normally used. If you continue, you can expect to improve the strength of the whole body in a well-balanced manner.

In addition, increasing muscle mass increases the basal metabolic rate, which leads to calorie consumption.

Leads to a beautiful and well-balanced body

Water pressure causes muscles and blood vessels to contract. You can expect an improvement in blood flow because the heart pumps blood strongly to respond to the water pressure. Metabolism improves, leading to body building that is effective in burning fat.

In addition, by activating the massage effect of water pressure and the pump function of the leg muscles, waste products that tend to accumulate in the lower body during land exercise can be easily sent back to the heart. It is highly recommended for those who are concerned about tension in the lower body due to standing work, desk work, etc.

high calorie consumption

When compared with a woman weighing 50 kg, it takes about 40 minutes to consume the same 100 kcal by walking (3.6 km/h), while it is said to consume it in 3 minutes by swimming.

Since the water temperature is lower than the body temperature, the body heat is easily lost to the water, and the body consumes energy to maintain the body temperature in the water.

In addition, swimming uses the muscles of the whole body, so a lot of lactic acid is generated. Lactic acid also plays a role as an energy source in water, which is less oxygen-rich than on land, putting a strain on the lungs and heart.

Relaxation effect by buoyancy

Even just floating on the water can relax your body, leading to a relaxing effect.

In addition, the respiratory muscles around the lungs are strengthened to deal with the water pressure load applied to the chest and abdomen, enabling deep breathing.

Even if your body stiffens from the tension of the water at first, as you get used to it, you will be able to breathe deeply and relax more.

Swimming is a health promotion method for all ages

Swimming can be easily started as one of health promotion, and it can be used for disease/injury prevention and rehabilitation, leading to health promotion and functional improvement.

It is a sport that can be used for a variety of purposes, from children to the elderly.

less likely to catch a cold

Resistance to water temperature increases the immunity of the body, so it can be expected that it will be less likely to catch a cold.

Even in indoor heated pools, the water temperature is kept below body temperature. When you get into the habit of exercising in water, your body's defense instinct to maintain body temperature against the loss of heat in water improves.

Reduction of depressive symptoms/improvement of depressive state

Studies have shown that regular exercise can reduce symptoms of depression and improve depression.

By continuing aerobic exercise, serotonin, which is effective in relieving stress, is secreted. Among them, swimming can be said to be a very effective event for developing exercise habits without difficulty because you can adjust the amount and time of exercise at your own pace.

For activation of the brain and prevention of dementia

Swimming is a full-body exercise, and at the same time, it activates the brain by performing different movements rhythmically, such as splashing the water with the hands (arms) and kicking the water with the feet.

Physically active substances called myokine are secreted by contraction of skeletal muscle by exercise. Myokines are known as rejuvenating hormones, and are known to play a role in delivering the effects of exercise from the brain to the whole body.

Swimming is one of the exercises that you can continue to do as you age. It's a good idea to continue for about 20 to 60 minutes, about once every two days.

Rehabilitation and fatigue recovery without burden

By using buoyancy, you can exercise with less strain on your body.

You can exercise with about 1/10th the load on land in water, and it is easy to reduce the risk of damage to bones and joints (lower back, knees, ankles, etc.) that are susceptible to impact on land, so you will not be overweight or in pain. It is possible to continue without difficulty even for those who are.

Since it is possible to continue exercising while reducing the load on the injured part, it is also effective in maintaining the amount of exercise during rehabilitation.

Prevention and improvement of heart disease and lifestyle-related diseases

By exercising the whole body without straining yourself, you can recover from or prevent illness.

If you continue to rest due to illness, you will not be able to adjust the functions of the whole body well, and various adverse effects will occur. Examples include muscle atrophy, decreased respiratory function, orthostatic hypotension (lightheadedness and lightheadedness), and osteoporosis.

Studies have reported that continuing regular exercise is effective in improving quality of life (QOL), reducing onset factors, and improving autonomic nerves.

*Be sure to obtain permission from your doctor before starting swimming to recover from an illness.

What are the benefits of learning to swim from an early age?

You can learn the difference between exercise on land and water through playing in the water.

Beginning with getting familiar with the water, you can expect to learn how to swim smoothly by learning actions such as floating and swimming, and learning how to swim.

You can also learn to protect yourself from the dangers of water, so it will be useful for risk management in waterside leisure sports.

Even if you have given up exercise due to childhood asthma, swimming can reduce the fear of having an asthma attack, and you can expect to do the appropriate amount of exercise necessary for growth. The pools are said to be less prone to attacks of respiratory diseases such as bronchial asthma because the humidity is kept high and there is little dust.

Since the same amount of force is applied as a load, even children who have had to refrain from exercising can do it with a relatively small burden according to the degree of muscle development.

How long and how often should I do it once?

Start with 30 minutes every other day. It's also a good idea to do 2 sets of 15 minutes with a break in between. Once you get used to it, extend it to 30 to 60 minutes and increase the frequency of exercise. It is effective to continue regularly without leaving intervals as much as possible.

The effect will be more likely to appear by continuing without pushing until you feel a strong feeling of fatigue.

Source: National Cerebral and Cardiovascular Center, Exercise Prescription for Heart Failure

Let's start with simple water exercises Let's enjoy moving in the water

In addition to swimming, there are many activities that allow you to become familiar with the water, such as underwater walking and aqua aerobics. If you are afraid of water, or if you have not started exercising for a long time, why not start by getting in the water?

Even just enjoying the feel of water with your whole body, you can expect various positive effects on your body. Feel the lightness of your body and the comfortable feeling of fatigue that you cannot experience on land. You will be surprised by the beautiful body lines and the physical strength you have built up before you know it.